Just a little to figure that throws: in just 10 minutes each day, you can shape you a flat stomach and shapely buttocks. How? By stimulating both groups of muscles hyper-known, famous abs, glutes. You s’êtes not sports? No problem: our program is very simple. So even novice, put on comfortable clothes and spend 10 minutes every day to sculpt a perfect body. Here are 6 quick exercises, easy and paying.
I tone the abdominals:
1. The statement of bust
– Lengthen You on your back and bring your legs toward your buttocks by bending your knees. Place feet flat and electroplate the lower back (lumbar) floor.
– Cross Arms and place your hands on the chest. Lift the chin, a hand width around the bust, and look at the ceiling.
– Contract Strong abs and exhale, lift the possible head and shoulders off the floor.
– The Always abs contracted, lower shoulders inspiring and put his head on the floor.
2. pedalo
– Lengthen You on the back, lower back flat on the ground. Cross your arms and place hands on the neck by pulling the elbows outward.
– Bend Knees and lift the legs to form a 90 ° angle with the pelvis, pulling the toes towards the knees. Tighten your stomach and pedal digging the belly. Look at the ceiling and attach a specific point.
– Breathe Regularly. A lie as far away leg forward (straight leg should barely touch the floor) and bring the knee above your basin. The pedaling pace should be slow and steady.
Getting started: 10 to 12 times, 2 or 3 sets.
3. The beetle
– Lengthen Yourself on the back. Stretch the left leg without locking the knee, heel resting on the ground. Bring your hands behind your head without fingers meet.
– Open Widely elbows pulling the shoulder blades. Bend the right leg and bring the knee directly above the belly.
– To take off Head and shoulders off the floor and at the same time, pull the left elbow toward the right knee. Keep your lower back pressed to the ground.
– Return To the starting position without asking the shoulders on the floor and chain again the movement without changing sides.
Getting started: 10 to 15 times on each side, 2 or 3 sets.
I nicer, curvy buttocks:
4. The leg raised
– Lengthen You on your stomach and put his forehead on your hands. Stretch your legs backwards, the tip of the toes on the floor. Bring the shoulder blades.
strongly -Contract right buttock muscles and lift the right leg straight inspiring. The hips must remain in contact with the ground, the right foot should be relaxed.
– Lower The leg without landing on the ground. Stay a while on your toes and lift again.
Getting Started: 10 times on each side, 2 sets.
5. The bridge
– Lengthen You on your back, arms along the body, hands flat on the floor. The head should stay put on the ground throughout the exercise.
– Flexor Knees. Lift the pelvis as high as possible until the thighs are aligned with the trunk. Breathe deeply strongly contracting your glutes. Count to 10.
– Lower Slowly buttocks and hold the contraction and, without laying the ground, chain immediately with the next movement.
Getting Started: 20 times, 2 sets.
6. The dog
– Put Yourself on all fours, palms and knees resting on the floor, elbows directly below the shoulders and knees directly below hips. Fingers are pointed forward and feet backward.
– Contract Abs. Stretch one leg back and bend the knee to 90 ° horizontally thigh.
– inhale Deeply. Slowly lift the bent leg while exhaling, to bring the knee in alignment of the pelvis.
– Contract strong glutes and hold the position for a count of 10.
– Lower The knee slowly inhaling until the knee touches the floor. Chain up immediately.
To start: 8 to 10 times on each side, 2 sets.
